Keto 101 – Effective Supplementation with Exogenous Ketones

Effective supplementation
with exogenous ketones – Our bodies make ketones, they are one of the
main sources of energy our body can use. And really the only other major fuel our
brains can use. Our body can use glucose, fatty acids, proteins, amino acids from
proteins and ketones. Those are about the most important. The brain, on the other hand,
can only use glucose and ketones for
most of its energy. People say that when they
are in a metabolic state of ketosis, they feel
less hungry. This is a really common reaction, people don't feel that strong urge to eat several meals
a day and have snacks in between.

Those are appetite suppressant effects of ketosis that are often mentioned. People also often say that
they have more energy. They don't get a dip in the afternoon. We know that big swings in our glucose and insulin
likely contribute to this kind of post-meal sugar crash. We believe there is data to suggest that this is in part
caused by the rise and fall of blood glucose in our system. So, a state of ketosis is
usually associated with a more balanced and
even level of glucose and insulin in your blood. Many people say they
don't experience these kinds of fluctuations in their energy. I think that's a big
advantage for a lot of people.

– Our research on exogenous ketones
mainly focuses on performance. We've done a number of
studies on athletes, and their ability to perform
intermittent running protocols. This imitates sports such
as football. And we also tested endurance athletes and their ability to run 10 miles. In both studies, we also looked at the idea of whether exogenous ketone supplementation
during exercise can prevent the decline in cognitive
function commonly seen
in high-intensity exercise.

One of the most interesting
findings we made is that in what is commonly considered high effort, athletes tend… their cognitive functions tend to
decline during a session. And what we've seen is
that this decrease is prevented when ketones are
added to the fuel mix. A single dose of exogenous
ketones will increase B-hydroxybutyrate levels within about 15 to 20 minutes. And it typically stays
high for up to two hours. Depending on the dose, you can reach a level of ketosis and definitely have
metabolic effects that can potentially improve performance
. There is probably
an optimal range for BHB concentrations when it comes to
improving recovery or performance. They have yet to be fully determined, but I think the evidence is there that you have to reach a certain threshold to get some of the potential benefits of exogenous ketones.

Because people are very
individual when it comes to their response to all
forms of intervention, including ketone supplements, so it would be
worth measuring that in different individuals. For example, you could give them very specific amounts
to get the required concentration that is
specific to them. What we know from running studies that were done, they looked at the training, and
they were able to show that in muscles, after a
training period, these runners are better
able to take up and use ketones. So there's definitely
something going on in the periphery when it comes to ketone use. They can certainly be used. – Research is ongoing to understand the differences
between diet-induced or fasting ketosis versus exogenous ketones. Much research suggests that there are many overlaps. If ketones are present in the blood , they are absorbed by the
tissues and metabolized. The longer they are present in the blood, the higher or more efficient the absorption into the metabolism will be. I would say that the data
currently suggests that ketone metabolism is largely
similar between… once the ketones are in the blood, they will have similar effects.

At least as far as the effects
are specifically brought about by the
ketone molecules themselves..

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